Are you lacking protein from eating vegetables? These vegetables are packed with fiber and protein.

People who eat plenty of vegetables for their health. While increasing their dietary fiber intake is beneficial, they may worry about protein deficiency. Consuming vegetables in the form of radish greens can alleviate these concerns. Despite being vegetables, they are rich in protein.

Among the radish greens, domestic radish greens are especially rich in dietary fiber and protein.

A comparative analysis of the product characteristics of radish greens produced and distributed in Korea, China, and Japan revealed that Korean radish greens were the richest in dietary fiber and protein. The Rural Development Administration analyzed the nutritional composition of 78 radish greens—41 from Korea, 23 from China, and 14 from Japan—and found:

Dietary fiber content was 33% in Korea, 29% in China, and 27% in Japan, while protein content was 21% in Korea, 19% in China, and 17% in Japan. In addition, vegetables such as spinach, broccoli, kale, and arugula are also relatively rich in protein. Spinach contains 2.9g of protein per 100g, kale 3.3g, and broccoli 3g.

Even if you eat vegetables rich in protein, you still need to be careful. If you eat a diet that is mainly vegetable-based, you can easily be deficient in nutrients such as ▲minerals ▲calcium ▲protein. You should supplement these nutrients by eating a balanced diet of seaweed, nuts, and beans. Otherwise, you run the risk of low bone density. A domestic study investigated the bone density of 67 male and female college students who ate only vegetarian food and 143 male and female college students who ate regular food. The average bone density of male vegetarians was 101.73, and that of female vegetarians was 84.15. This is lower than that of male (107.43) and female (89.64) college students who did not eat vegetarian food. The rate of below-normal bone density and osteopenia was also higher in both male and female college students who were vegetarian.

There's another thing you might lose when you increase your fiber intake: water. Because fiber absorbs water, not drinking enough water can cause hard stools. . Eating dietary fiber to prevent constipation can actually make bowel movements more difficult. According to a research team at the University of Arizona in the United States, if the daily dietary fiber intake for the average adult exceeds 50g, side effects such as diarrhea, vomiting, and abdominal bloating can occur. According to the '2020 Korean Nutrient Intake Standards' announced by the Ministry of Health and Welfare, the sufficient intake of dietary fiber for adult men is 25-30g, and for adult women, the sufficient intake is 20g.

[Source: Health Chosun]